Accumulating enough vitamins and minerals is vital for good health. Essential vitamins come from food sources and should be consumed regularly to protect against disease and promote wellness.
Vitamin C is an indispensable antioxidant, providing immune support and wound healing properties. Folate is required for DNA production and birth defect prevention – therefore many food items now come fortified with this nutrient.
Vitamin C
Vitamin C, or L-ascorbic acid, is a water-soluble vitamin found naturally in some food items and added to others. Additionally, dietary supplements contain it as well. Vitamin C has antioxidant properties and plays a key role in developing collagen proteins which support tissues and joints as well as absorption of nonheme iron found in plant-based sources such as food products like beans. Deficiencies of this nutrient lead to scurvy which is characterized by fatigue or lassitude with widespread connective tissue weakness across body parts and organs.
High doses of vitamin C may lead to side effects like diarrhea, stomach cramps and nausea if taken at more than 2000 mg daily; excessive dosage increases risk of kidney stones for people predisposed.
Studies on vitamin C’s potential benefits in terms of cold prevention or relieving cancer treatment side effects have yielded mixed results; although some research indicates a high intake may reduce pancreatic cancer risks; more study needs to be conducted on this point.
Vitamin D
Vitamin D, one of the fat-soluble vitamins, plays an essential role in calcium absorption and bone health. It regulates calcium and phosphorus levels within the body as well as helping prevent rickets in children as well as osteomalacia in adults.
Named for its action of absorbing ultraviolet B (UVB) rays from sunlight, vitamin D helps absorb them into active forms in skin cells for maximum absorption and production of active vitamin D in skin tissues. In order to receive enough UVB rays and absorb enough vitamin D for adequate absorption. However, with age comes reduced ability for production.
The Endocrine Society recommends an RDA of 10 micrograms or 40 international units of vitamin D per day, or about 40 international units (IU). This amount is calculated based on 25(OH)D levels necessary for normal bone health and calcium metabolism, as determined by blood tests. People can obtain vitamin D through certain food sources like fatty fish and egg yolks as well as supplements under brand names ergocalciferol or cholecalciferol.
Vitamin E
Vitamin E is a potent antioxidant that protects cells from damage. It prevents chemical reactions that could otherwise lead to heart disease, strengthens immunity systems and helps avoid blood clots which could otherwise lead to stroke or venous thromboembolism – not only that, it may even slow vision loss in those suffering from age-related macular degeneration.
Vitamin E can be found in many food sources, such as vegetable oils (canola and olive in particular), nuts, seeds, meats, leafy vegetables and fruits as well as fortified cereals. Adults should strive to get 15 mg per day of vitamin E.
Large randomized trials have indicated that vitamin E supplements do not significantly decrease cancer rates, heart and blood vessel disease risk factors or other chronic diseases. Some studies suggest high-dose vitamin E may lower Alzheimer disease risk and tardive dyskinesia frequency due to antipsychotic medications; however they may increase your risk for bleeding when taken alongside warfarin (Coumadin). It’s best to discuss taking this supplement with a health care provider first if considering this route of therapy.
Vitamin K
Vitamin K plays a vital role in blood clotting and bone metabolism. Studies have linked low intakes with age-related bone loss (osteoporosis). Vitamin K1 can be found mostly in green leafy vegetables as well as certain plant oils such as canola, olive and soybean oil; its absorption from these sources requires fat; adding some to a green leafy vegetable boosts phylloquinone absorption significantly. Vitamin K2 also plays a significant role in heart health, activating matrix Gla protein (MGP), which inhibits calcification of arteries and heart valves which is one major risk factor of cardiovascular disease.
Most adults in the US receive enough vitamin K1 through diet alone and generally do not require supplementation; however, certain populations at higher risk should consider supplementation such as newborns and those suffering from malabsorption disorders such as short bowel syndrome or celiac disease or taking anticoagulants such as warfarin (Coumadin). According to NIH recommendations for men: 120 micrograms daily of vitamin K2, while women should aim to consume 90 micrograms.
